Gym & Barbell Splits · Barbell · Intermediate

Lower Body Power: Heavy Squat & Romanian Deadlift

The primary Lower Body day from the 4-Day Upper/Lower split. Builds athletic leg drive, knee stability, and hip hinge power through squats, Romanian deadlifts, front squats, and plyometric finishers.

Workout Routine Schedule (4 Movements)

Complete each movement in order. Tap the checkmark after each set to track your progress, or tap Swap to change equipment.

#1

Barbell Bench Squat

quads · barbell · 4 Sets × 6 - 8 reps · 150s rest

Form Tip: Full-depth back squats driving hard through the whole foot.

Set 1 6 - 8 reps

Set 2 6 - 8 reps

Set 3 6 - 8 reps

Set 4 6 - 8 reps

All Done Swap

#2

Barbell Romanian Deadlift

glutes · barbell · 4 Sets × 8 - 10 reps · 90s rest

Form Tip: Romanian deadlifts emphasizing slow, controlled hamstring eccentric stretch.

Set 1 8 - 10 reps

Set 2 8 - 10 reps

Set 3 8 - 10 reps

Set 4 8 - 10 reps

All Done Swap

#3

Barbell Clean-Grip Front Squat

glutes · barbell · 3 Sets × 8 - 10 reps · 90s rest

Form Tip: Clean-grip front squats targeting upright posture and quadriceps overload.

Set 1 8 - 10 reps

Set 2 8 - 10 reps

Set 3 8 - 10 reps

All Done Swap

#4

Bodyweight Drop Jump Squat

glutes · body weight · 3 Sets × 12 reps · 60s rest

Form Tip: Jump squats to recruit remaining motor units with explosive velocity.

Set 1 12 reps

Set 2 12 reps

Set 3 12 reps

All Done Swap